Today’s workout: Superman move strengthens your whole backside

Friday

Oct 13, 2017 at 7:04 AM

Marlo Alleva More Content Now

How much time do you have to work out? Or better yet, how much time do you allow for your personal fitness? I suppose it is like anything else in your life: if you really want to do it, you make the time, correct?

Between work commitments, family to-do lists, and just life in general, we have to be creative with our “us” time.

That is when simple moves have big payoffs. When your time is crunched, get creative.

Our move today is perfect in many ways, especially when time is a factor. Today’s exercise is a 60-second Superman. All you need is a flat surface for this exercise. It will be working your whole backside, from your shoulders down to your calves. It will also be working your core.

Begin this Superman hold by lying on your stomach. Extend both arms out in front of you overhead, and both legs straight behind you. Reach wall-to-wall, creating strength and length in your body.

Keep your neck neutral and tighten the core. Start by lifting your arms and legs off the floor, in a static hold, creating tension in your whole backside. The idea is to lift and hold your arms and legs just above the floor for at least 60 seconds, or as long as you can.

Once you’ve reached your desired time, take a small break and return to the static hold again.

Continue this pace for at least three to five times, or as many as you can squeeze in.

This Superman hold is great for all levels of fitness and can fit into any schedule, anywhere. It is also great when added into any other workout or stretching routine.

If you need more intensity, add hand weights and hold the move longer.

And I promise after this move you will feel “Super!”

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.

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